Friday, 6 August 2010

This little guy must be going through training, everyone knows that you don't put your barrel through the window!

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - 3 Reps (70% of DL w/ Chains 1RM) on the minute for 10 minutes

WOD:
Sprints:
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Wednesday, 14 July 2010

Skill Work:

- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3

WOD:
AMRAP in 20 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Post weights and number of rounds to comments.

Monday, 12 July 2010

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3

Strength:
Front Squat - Set a new 5 Rep Max

WOD:
For time:
- 20 Back squat, 225 lbs
- 40 Toes to bar
- 60 Kettlebell Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.

Friday, 25 June 2010

U.S. Air Force Lt. Col. Stephen Goodman and Capt. Robert Wilson perform a high-altitude, low-opening jump over Ie Shima Island, Japan, Dec 23, 2009.

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

WOD:
Sprints:
10 x 100 meters
Rest approximately 2-3 minutes between reps.

Post weights and splits to comments.

Monday, 14 June 2010

I wonder who this guy works for...

Skill Work:

3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

Clean & Jerk - 75% x 1 x 3

Strength:

Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:

For time:

- Run 400 meters

- 15 Clean and Jerk, 155 lbs

- Run 400 meters

Post weights and time to comments.

Saturday, 22 May 2010

US Marshals SOG about to get busy

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Shoulder Press - Set a new 5 Rep Max

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
(Compare to 11 December 2009)

Post weights and time to comments.

Saturday, 17 April 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Shoulder Press (w/ Bands) - Find your 3 Rep Max

WOD:
AMRAP in 20 minutes:
- 5 Push Press, 155 lbs
- 10 Sandbag Zercher Squats, 135 lbs
- 15 Pull-ups

Post weights and number of rounds to comments.

Tuesday, 6 April 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Floor Press - Find your 5 Rep Max
(Click HERE for a pretty decent YouTube demo)

WOD:
"Heavy Grace"
For Time:
- 30 Clean & Jerks, 155 lbs

Post weights and time to comments.

Friday, 12 March 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - Find your 1 Rep Max

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts

Post weights and splits to comments.

Friday, 5 February 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Sumo Deadift - Set a 5 Rep Max (w/ Chains)

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and split times to comments.

Wednesday, 20 January 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
If your PR is over 25 Rounds, add a 20 lbs weight vest
(Compare to 24 October 2009)

Post weights and number of rounds to comments.

Saturday, 26 December 2009

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats

Post weights and time to comments.

***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.

Friday, 18 December 2009

Strength:
Deadlift - Set a new 1 Rep Max

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)

Post weights and time to comments.

Friday, 11 September 2009

Let us never forget what we bleed for. Our thoughts and prayers go out to the families and friends of each and every one of the 2,974 innocent lives that were taken 8 years ago.

Strength:
Deadlift - Set a new 3 Rep Max!

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

WOD:
21-15-9
- Double Unders
- Thrusters, 75 lbs

Post weights and time to comments.

Saturday, 27 June 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench - Set a new 1 Rep Max!

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)

Post weights and time to comments.

Saturday, 30 May 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)

Post weights and time to comments.